Tempo Strength 6 Min EMOM:
1) 5 Pullups
2) 5 Dips
Pullup Tempo: Fast Up. Hold :03 Above. :02 Control Down.
Dip Tempo: Fast Up: Hold at top :03. Fast down. Hold at chest :02.MetCon
For Time
60-40-20
Ring Dips / HR Pushups
Row Calories
[Female Calories 50-30-15]
19 Min Cap
POWER LUNCH
“Suffer in Place” 18 AMRAP:
(6 rounds)Handstand Hold
Plank
Wall Sit
*Start with :20, add :10 ea round
**10 sec to transition